Magnesium Glycinate

Also known as: magnesium bisglycinate, chelated magnesium, mag glycinate

AAdequate Evidence73102 studies referenced

Latest evidence update: 2026-05-26

Stress management Cardiovascular health Sleep & recovery Musculoskeletal health

Common dosage

200-400mg daily

Description

Highly bioavailable form of magnesium that supports sleep quality, anxiety reduction, muscle relaxation, and cardiovascular health. The glycinate form is preferred for its superior absorption and minimal GI side effects.

Safety & interactions

Generally safe. May cause loose stools at high doses. Split doses >300mg for better absorption.

Check interactions with other supplements→

Expected outcomes

Outcome estimates are derived from published research and represent population-level associations, not guaranteed individual results. Consult a healthcare professional before making decisions based on these estimates.

Supports these goalsvia evidence graph

Metabolic HealthC4 study rows
metabolic flexibility
Sleep & RecoveryC3 study rows
sleep latencywake after sleep onsetsleep architecture
Hormonal BalanceC1 study row
cycle regularity

Goals matched from this supplement's aggregated claim evidence using the same logic that drives the quiz picker.

What the research shows

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Order Magnesium Glycinate

Recommended: 200-400mg daily

Broader research on Magnesium

Magnesium Glycinate is a form of Magnesium. The studies above are specifically about Magnesium Glycinate; broader magnesium research differs in dose and bioavailability and lives on the parent page.

See all Magnesiumresearch →

Protocols featuring Magnesium Glycinate

Mental Health SupportAAdequate Evidence

Female Hormone OptimizationBBuilding Evidence

Stress Resilience ProtocolBBuilding Evidence

Travel & Jet Lag RecoveryBBuilding Evidence

Questions about Magnesium Glycinate

Who has been studied for Magnesium Glycinate?

Are there known drug interactions with Magnesium Glycinate?

Who should avoid Magnesium Glycinate based on the safety notes?

Referenced studies (102)

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.

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Helps lower blood pressure, particularly in people with high baseline blood pressure or type 2 diabetes

strong evidence6 studies:Biological trace element research (2021)Nutrients (2023)British journal of clinical pharmacology (2017)

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May improve blood sugar control and reduce metabolic syndrome risk in people with type 2 diabetes

moderate evidence6 studies:European journal of nutrition (2020)Sultan Qaboos University medical journal (2025)The British journal of nutrition (2022)

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Reduces migraine severity when taken as a preventive supplement

moderate evidence1 study:Neurological sciences : official journal of the Italian Neurological Society and of the Italian Society of Clinical Neurophysiology (2025)

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Shows no meaningful effect on muscle cramps, asthma symptoms, or heart disease risk